Warm Up: Nice and slow, take your time.
-Stretching w/ elastic band, PVC, mat....
-1 Round (Bodyweight)
WOD #1: This workout is intended to concentrate on your STRENGTH. You will Superset 4 moves,(2)Barbell moves and (2)bodyweight moves. These exercises concentrate on full body movement.
Each set that you do, increase your weight on the Squat and Deadlift, in an effort to hit a 1 rep max. Set a basis weight and build from there. Nice and slow, concentrate on your form, and remember to breathe.
**Do the squat and handstand push up superset first. Once completed move on to next superset.
*** Variations for HSPU can be just doing a handstand for 30 seconds or sitting all the way against a wall holding 15-20lb Dumb bells for 30 seconds.
****Variations for pullups, hanging while tightening your core or a jumping pullup ( feet on the floor while holding onto a bar, using your feet and upper body to lift you to the bar)
WOD #2: Classic Crossfit workout and exercises. Full body movements concentrating on core, legs, shoulders. Do 21 reps of each exercise, then 15, then 9 .
21-15-9 ( For Time)
Cool Down: This is intended to be your "Clock Out" for working so hard ;p
Try to go fast and unbroken
-100 mountain climbers
-50 In and Outs
**With Sliders if possible